I thought it would be good to write more about anger because, interestingly, the topic of anger has come up several times in conversation with people I know.
First, let’s accept that anger is a normal feeling that everyone feels at some point or another, but it may become a problem when expressed in harmful or destructive ways – externally or turned inward.
So, here are some strategies for understanding, managing, and diffusing your anger:
Know your triggers
You can learn to predict and control your anger by figuring out what sets it off in the first place, which can prevent it from becoming overwhelming. For example, say you tend to get angry at other drivers. You can practice compassion and say to yourself that you don’t know what this person is coping with in their life. Better yet, just don’t take it personally. We all know there are some rude people out there and it won’t do any good to be reactive. Learn to just let it go.
Recognize and accept your feelings.
Anger is frequently a secondary emotion that conceals other, more vulnerable feelings such as grief or fear. The underlying emotion might take time to uncover.
Develop your sense of self-awareness.
As you feel yourself becoming irritated, pay attention to both the physical and emotional responses you have. This can assist you in recognizing the early warning signs of anger and allowing you to take action to manage it better before it becomes more severe.
Learn to deal with stress positively.
Participate in activities such as exercise, meditation, or deep breathing that will healthily assist you in managing the stress and emotions that you are experiencing.
Exercise your ability to communicate with others.
Mastering the art of conveying your emotions can assist you in channeling your anger in a manner that is more beneficial to you. Instead of blaming others for your feelings, try describing them using “I” phrases. This definitely takes practice and it might be good to role play with someone else.
If these vulnerable feelings and anger are frequently experienced it might be a good idea to seek support through a trusted friend, relative, or therapist.